CrossFit OwnIt – CrossFit Weightlifting Behind the neck split jerk (4 sets x 3 reps @ 65%) From the rack Metcon Metcon (AMRAP – Rounds and Reps) 17 minute AMRAP 90 calorie row or bike Then AMRAP with remaining time 5 power snatches (135/95) or 60% 10 kipping HSPU 15 V-upsRead More

CrossFit OwnIt – CrossFit Skill Rope Climb Week 3 2-3 rounds (15 min): 20 sec Hang from pull-up bar while doing strict and slow knee raises / knees to armpits / knees to elbows (alternate grip each round) 20 sec Hang from rope with straight arms scale: hang with feet on the ground scale up:...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3 reps @ 80% 2 reps @ 85% 1 rep @ 90% x 3 sets (90% x 3 sets only)) Metcon Metcon (Time) For time (12 minute cap) 45 WBS(20/14) 45 burpees 45 WBS (20/14)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch Pull (5 sets x 3 reps @ 95%) Metcon Metcon (Time) 3 rounds for time 21 deadlifts (205/145) 15 T2B 9 C2BRead More

CrossFit OwnIt – CrossFit Weightlifting Clean (12 minute EMOM 1 Clean from floor + 1 Hang clean *Start at 50% of clean and build.) Weightlifting Push Press (5×3 @ 75%) Metcon Metcon (Time) 3 rounds 20 barbell bicep curls 15 1-DB tricep extension 10 seated strict press w/ barbell 5 strict pull ups/elevated ring rowRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time teams of 2 40 Burpee pull ups (partner holds barbell in front rack) 80 thrusters (95/65) (partner hangs from the rig) 40 hang DB cleans (50/35) (plank hold) 600m run (together) 40 FR DB lunge (50/35) (plank hold) 80 thrusters (95/65) (hangs from rig 40 Burpees...Read More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (Pause split jerk 4 sets x 2 reps @ 75% *2 second pause in dip ) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 75 calorie row or bike buy in then AMRAP with remaining time of: 9 power cleans (135/95) 6 front squats (135/95) 3...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 reps @ 75% 3 reps @ 80% 1 rep @ 85% x 3 sets (85% for 3 sets only)) Metcon Metcon (Time) For time 800m run 60 WBS (20/14) 40 C2B pull upsRead More

CrossFit OwnIt – CrossFit Skill Rope Climb Week 2 2-3 rounds (15 min): 30 sec Hang from pull-up bar – supinated grip (palms face towards you) 30 sec Hang from pull-up bar – pronated grip (palms facing away) 5 Rope ground to stand – bent knees (scaled) / straight legs 3 Box drill – “S”...Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (18 minutes to build to a 1RM ) Metcon Metcon (AMRAP – Reps) 3 minutes on/2 minutes off x 4 rounds 20 burpees 40 single under crossovers/40 DU/60 SU max DB snatch in remainder of time (50/35)Read More